Inverted Rows and Modified Pull-ups
The inverted rows and all their variations are fantastic for strengthening your upper back and shoulders. It’s great prep for pull-ups and a safer alternative to barbell rows. You can do this exercise in a squat rack at the gym or at home with body-weight suspension bands.
Underhand Rows
- To start, set up your suspension bands so that they are approximately waist height (when standing).
- Take a shoulder-width, overhand grip of the handles with palms facing the floor. Position your body so that you’re hanging at approximately 45 degrees to the wall with straight arms.
- Initiate by retracting your shoulders and then flexing your elbows to pull yourself up towards the wall/door (avoid flaring your elbows, keep them tucked towards your body).
- Rotate your hands as you pull so you finish with an underhand grip (palms facing the ceiling).
- Pause at the top for 1-3 seconds with your hands close to your ribs
- Slowly lower back down to the starting position.
Neutral Grip Rows
- Take a shoulder-width, overhand grip of the handles with palms facing the floor. Position your body so that you’re hanging at approximately 45 degrees to the wall with straight arms.
- Initiate by retracting your shoulders and then flexing your elbows to pull yourself up towards the wall/door.
- Rotate your hands as you pull so you finish with a neutral or parallel grip (palms facing each other).
- Pause at the top for 1-3 seconds with your hands close to your ribs
- Slowly lower back down to the starting position.
Overhand Modified Pull-ups
- Take a shoulder-width, overhand grip of the handles with palms facing the floor. Position your body so that you’re hanging at approximately 45 degrees to the wall with straight arms.
- Initiate by retracting your shoulders and then flexing your elbows to pull yourself up towards the wall/door.
- Do not rotate your hands this time and keep your elbows somewhat flared out.
- Pause at the top for 1-3 seconds with your hands close to your ribs
- Slowly lower back down to the starting position.
Suggested Workout Routine
3 rounds of:
- Underhand Rows | 6-10 repetitions
- Neutral Grip Rows | 6-10 repetitions
- Overhand Modified Pull-ups | 6-10 repetitions
To finish off:
- Flexed Hang (holding yourself in top position) | 5-10 seconds
- Negative (letting yourself down slowly) | 3-5 seconds
6 repetitions of each (3 overhand, 3 underhand, alternating)
Go back to see more Pull-up Exercises
